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Peanut oil vs. Avocado oil — Health Impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on June 20, 2023
Medically reviewed by Astghik Baghinyan Article author photo Astghik Baghinyan
Peanut oil
vs
Avocado oil

Summary

Peanut oil is richer in polyunsaturated fats and vitamin E, giving it an advantage over avocado oil. In comparison, avocado oil is richer in monounsaturated fats and has a higher smoke point, which means it can be used more safely in cooking at high temperatures.

Introduction

This article is a comparison between 2 types of vegetable oils – peanut oil and avocado oil. We will review the general differences, nutritional content, and health impact. 

By the end of the article, we will have gained an understanding of which oils are suitable for frying, their fat and nutritional profiles, and the specific health effects associated with each. With this knowledge in hand, you'll be equipped to make a more informed and healthy decision.

General differences

Types

There are two main types of avocado and peanut oils – virgin and refined. Virgin oil is the oil obtained from pressing. The oil made from the first pressing, without any chemicals or excessive heat, is what we refer to as extra-virgin oil. On the other hand, refined avocado or peanut oil is made by filtering the virgin oil for small particles. 

In addition to these types, peanut oil can also be roasted. Roasted peanut oil is made from roasted peanuts and has a much stronger flavor. 

Taste

When it comes to their flavor profile, peanut oil has a strong earthy and nutty taste, while avocado oil has the aromas of avocados, often compared to the taste of mushrooms. The more virgin the avocado oil, the less mushroomy flavor it has.

Smoke Point

Understanding the smoke point of each oil is crucial when it comes to using them in everyday cooking. Peanut oil has a smoke point of 232 °C, whereas avocado oil has a smoke point of 271 °C.

Keep in mind that the above-mentioned smoke points are for refined oils; extra-virgin or virgin types of both oils have slightly lower smoke points. 

Avocado oil has the highest smoke point among plant-based cooking oils. This shows that both these oils can be used for frying; however, avocado oil is a safer option to be used in very high temperatures and has the minimum risk of releasing free radicals and carcinogenic compounds.

Cooking

Since both peanut oil and avocado oil have high smoke points compared to other types of cooking oils, both are good choices for high-heat cooking, such as sautéing, pan-frying, stir-frying, or deep frying. Both oils can also be used for baking.

Although it highly depends on the type of cooking, the flavor of avocado oil can become unnoticeable after cooking; hence, using it as a salad dressing is recommended if you want to retain its flavor in your dish. The same applies to peanut oil, especially roasted peanut oil, where the flavor is very distinguishable. 

Nutritional Content Comparison

The serving size for oils is usually one teaspoon, which equals 4.5 grams for both avocado and peanut oils. 

The calories in peanut oil and avocado oil are equal. For 4.5 grams of serving, they both provide 39.8 calories

Fats

Both avocado oil and peanut oil are made of 100% fats; however, their fat profiles differ. 

Avocado oil is lower in saturated fats and richer in monounsaturated fats. In comparison, peanut oil is richer in polyunsaturated fats.

One teaspoon of avocado oil consists of 0.533 grams of saturated fats, 3.18 grams of monounsaturated fats, and 0.607 grams of polyunsaturated fats. A similar serving of peanut oil, on the other hand, consists of 0.76 grams of saturated fats, 2.08 grams of monounsaturated fats, and 1.44 grams of polyunsaturated fats. 

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +137.3%
Contains less Saturated Fat -31.6%
Contains more Monounsaturated Fat +52.7%
18% 49% 34%
Saturated Fat: 16.9 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 32 g
12% 74% 14%
Saturated Fat: 11.56 g
Monounsaturated Fat: 70.554 g
Polyunsaturated fat: 13.486 g
Contains more Polyunsaturated fat +137.3%
Contains less Saturated Fat -31.6%
Contains more Monounsaturated Fat +52.7%

Vitamins

One teaspoon of peanut oil contains 0.706mg of Vitamin E, which is an adequate amount to fill up the daily need. Hence, whereas avocado oil does not contain any significant amount of vitamins, peanut oil is rich in Vitamin E.

Health Impact

Cardiovascular Health 

Oils are high in calories and fats, which are directly related to an increased risk of cardiovascular diseases and metabolic diseases. However, in the case of avocado and peanut oils, they are mostly composed of unsaturated fats. Unsaturated fatty acids decrease the risks of heart disease and metabolic diseases. According to a study, this is because they have the potential to decrease the total and low-density lipoprotein (LDL cholesterol) while retaining the levels of high-density lipoprotein (HDL cholesterol) (1, 2, 3). 

However, the discussion that follows questions which type of unsaturated fat has more benefits – monounsaturated or polyunsaturated. We can conclude that polyunsaturated fats have more positive health benefits than monounsaturated fats in decreasing the risks of cardiovascular diseases and metabolic diseases (4, 5).

Vitamin E Benefits

Peanut oil is richer in vitamin E and provides several health benefits. Vitamin E has antioxidative, anticarcinogenic, and immune-boosting properties (6).

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: June 20, 2023
Medically reviewed by Astghik Baghinyan

Infographic

Peanut oil vs Avocado oil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +∞%
Contains more Zinc +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Iron +∞%
Contains more Zinc +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 314% 0% 0% 0% 0% 0% 0% 0% 0% 0% 1% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Equal in Fats - 100

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut oil Avocado oil
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Peanut oil Avocado oil Opinion
Fats 100g 100g
Calories 884kcal 884kcal
Iron 0.03mg 0mg Peanut oil
Zinc 0.01mg 0mg Peanut oil
Vitamin E 15.69mg Peanut oil
Choline 0.1mg Peanut oil
Vitamin K 0.7µg Peanut oil
Saturated Fat 16.9g 11.56g Avocado oil
Monounsaturated Fat 46.2g 70.554g Avocado oil
Polyunsaturated fat 32g 13.486g Peanut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut oil Avocado oil
Low Fats diet Equal
Low Carbs diet Equal
Low Calories diet Equal
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Peanut oil
0%
Avocado oil
Minerals Daily Need Coverage Score
0%
Peanut oil
0%
Avocado oil

Comparison summary

Which food is cheaper?
Peanut oil
Peanut oil is cheaper (difference - $2)
Which food is richer in vitamins?
Peanut oil
Peanut oil is relatively richer in vitamins
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Avocado oil
Avocado oil is lower in Saturated Fat (difference - 5.34g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Peanut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171410/nutrients
  2. Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.